For time, complete the following:

Row 500 meters

50 GHD sit ups (or any variation)

50 Back extensions

Run 400 meters

50 suspended push ups (with rings, TRX, etc.)

50 (25 each side) suspended pendulum (with rings, TRX, etc.)

Jump rope for 2 minutes

50 dead lifts

50 push press

This works well with a 3 person team if each person starts at either the row, run, or jump rope so everyone can cycle through the workout together with minimal lag time.







Murdock  Jones       22:17  95# DL, 65# PP

Hannibal Akeson  26:47  115# DL, 65# PP

Mr T McGuire    27:24   115# DL, 65# PP

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